WOD - 110207

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Perform the following:

3x10 Weighted SLS

3x5 GHR

3x60m Backward Sled Sprint

Finish with 60 seconds total aggregate work of a straddle L variation.

notes:

1) Rest at least 3-5 minutes between sets.

2) This is a maximal strength workout. Do not perform these exercises as a giant set. Perform one set and then rest. Complete all of the sets for each exercise in the following order; Weighted SLS, then move on to then move on to GHR, then move on to the Backward Sled Sprints.

3) Alternate legs on each repetition of SLS. Add sufficient weight (using dumbbells, vest or weight plates) so that they are very challenging for the RX’d ten reps.

4) Add sufficient weight to the backward sled/tire sprints to make the sprints quite challenging; the running should be very strenuous. If you do not have enough room for a 60m continuous sprint, then sprint 30m out and then 30m back (this is what my team athletes do).

5) If you do not have access to a tire or sled for sprints, then possible sled/tire substitutions include: perform the sprints with a weight vest, drag a kettlebell on the ground in front of you while you are sprinting backward, have a partner pulling against you during the sprint with a long strap.

Coach, I have a question in reference to days where we do jumping squats for distance/height (either regular squats or SLS):

At what distance and/or height for regular jumping squats and SLS is it appropriate to begin adding weight? This has been bugging me for a little bit (in case you are wondering why I am asking this now, I am only doing 3 WODs per week due to other athletic training).

Thank you!

I guess I will start up again. Here goes nothing. :x

3x10 Sls

3x5 glute ham hip extensions on Swiss ball (no good ghr option at work's gym)

3x5 Romanian deadlifts

3 sets fast backwards treadmill 15 degree incline walks with 2x85 lb dumbells

60 secs bent/straight low straddle L on side of

bench. Seeing good improvement n straddle l and l sit lately.

FSP's

BL(adv flat tuck + HS

FL (flat tuck) + PL (adv frogstand)

3 sets each (3-5min rest between sets, it varied)

10 SLS (alternating legs, 5 each) holding 20lb dumbbell and standing on a small box

5 GHR (feet under back of couch and knees on a rolled up yoga mat), put my weighted vest and dumbbells on couch to hold it down

somewhere around 60m backwards sprints with 40lb weighted vest on, did them on a slight incline road

finished with 60s aggregate straddle L. Alternated between the rings and doing them from the back of the coach, some straight leg, some bent. When doing them straight legged, my legs are a decent bit below parallel.

Todays Wod:

SLS 50x10, 52.5x 10,10

NLC (mini jumpstretch band assist) x 5,5,5

Power cleans 185x3,3,3,3,3

Straddle L (low) x 20 sec x 5 sets

-pulled/strained quad muscle during power cleans. Damn painful.

WOD:

3 sets of following excercises:::

weighted SLS

5 GHR

Backwards weighted tire sprint w/ additional power clean x3 at end to increase difficulty because was too dark to full sprint backwards through a forest

too dark to record outside by the time i started, but a good way to finish a long day, thnx coach

Warmup:

500m Row

12 SLS

5 Easy GHRs

WOD:

3 x 10 Weighted SLS (10#, 12#, 12#); Rest 3 mins between.

3 x 5 GHRs; Rest 3 mins between.

3 x 100m Row Sprint (17.1s, 33.9s (I feel off rower lol), 17.1s); Rest 3 mins between.

Finish with 60s total work on straddle L variation (PB Low; 20s, 20s, 20s)

Time got short and it was dumping rain again, so I dropped Backward Sled Sprint. I should just plan on KB swings for this from now on.

For Straddle-L I stuck the fractionals in my socks. This seems to work very well.

On to the next...

best,

j

G. Weighted SLS 3x10 @ 35#, 40#, 40#; rest 3 minutes.

H. GHR @ BW 3x5; rest 3 minutes.

I. XR Straddle-L 4x15sec. @ .75#/ea. foot

Today's WOD:

Warm UP:FSP

3x15 s Half Lay FL

3x15 s Adv. Tuck PL

3x15 s XR L-Sit

3x10 SLS with 30 lbs

3x5 Natural Leg Curl + 5 ArchUps

3x60m Backward Sled Sprint

REsted 3-5 min between sets

60 s Straddle L (somewhat low)

Perform the following:

3x10 Weighted SLS

3x5 GHR

3x60m Backward Sled Sprint

Finish with 60 seconds total aggregate work of a straddle L variation.

Been dealing with soreness in my forearm extensors after 1st two weeks of WODs. Likely from weak grip, weak forearm muscles, and overuse on some of the FSPs. Got a good massage yesterday, that helped a lot. I'm adjusting the FSPs downward until my wrist strength can handle the loads. Also adding wrist conditioning work to the daily routine.

FSP

Plank - 60s

Reverse Plank - 60s

Arch - 2 x 30s

Hollow Arch (hands/head forward) 2 x 30s

Chin up grip hang - 2 x 30s

XR Support - 2 x 30s

Prehab

Straight Arm Plank (fingers back, arms turned out, legs on floor) 60s

Diamond Tricep Hold (against wall) 3 x 20s

Tricep Extensions 2 lb. x 30, each arm

Rice bucket fist squeeze, 2 x 10 each arm

Rice bucket circles, 25 in each direction, each arm.

Dorsal Wrist Pushups - 10, on knees wrists piked.

Wrist Pushups - 10, on knees wrists piked

Finger Pushups - 10, on knees

Finger Hops - 10, on knees.

======================

SLS strength is weak. Starting with static work.

Hold SLS static just above bottom. 5s each leg x 5 rounds

Wall Squats static 15s x 4 rounds.

Straddle-L Bent leg. 10s x 6 rounds. Struggled to keep hips off knee.

Going to drop to 5s next time and focus on avoiding hip contact.

Did this one yesterday.

Warmup

Frog stand work

A couple NLC/half GHR

WOD

3 x 10 weighted SLS (with 25-lb. dumbbell) -- left leg no problem, right leg better than last time

3 x 5 half GHR

3 x 60 meter backward sprint (roommate holding back with harness strap)

6 x 10 sec. bent-leg straddle L-sit work